The best and worst drinks for weight loss – after sparkling water claimed to ‘help body burn sugar’
DRINKS can play a significant role in weight loss – both positively and negatively.
The right choices can support hydration, curb cravings, and even boost metabolism.
On the flip side, some drinks can sneak in extra calories and sugar, which can hinder your goals.
New research has revealed the potential health benefits of fizzy water when it comes to wanting to shed the pounds.
The findings, from physician researcher Akira Takahashi at the Tesseikai Neurosurgical Hospital in Japan, suggest sparkling water could help people lose weight by increasing glucose uptake and boosting metabolism.
Although the measured effects were very small.
Dr Deborah Lee, from Dr Fox Online Pharmacy, said most nutritionists don’t think there is any benefit to sparkling water for weight loss.
She advised: “Tap water is just as good. In fact, research in rats showed that those given sparkling water put on more weight than those given tap water.
“The rats drinking sparkling water had higher levels of the hunger hormone ghrelin which stimulates the appetite.
“These results were then reproduced when the experiment was repeated in humans.
“Researchers postulated this was because the carbon dioxide in the gas bubbles directly stimulates ghrelin production.
“Tap water is just as good if not better when you are trying to lose weight.”
Water is often seen as the gold standard for losing weight.
Drinking it before meals can help you feel fuller, so you can eat less.
It also keeps your metabolism running efficiently.
Jess Hillard, sports nutritionist at Warrior, shared five other drinks that could help you on your weight loss mission.
1. Green tea
Green tea has been linked to many health benefits over the years, including improved brain function, heart health support, and weight loss.
“Packed with antioxidants, green tea contains compounds like EGCG and caffeine, which may boost fat burning,” said Jess.
2. Black coffee
In moderation, coffee can enhance metabolism and improve workout performance, helping you burn more calories.
“But avoid cream and sugar to keep it weight-loss friendly,” Jess warned.
3. Vegetable juices
Low-calorie, high-nutrient veggie juices can help fill you up while providing fibre and vitamins.
“Just avoid high-sugar, shop-bought versions,” said Jess.
4. Apple cider vinegar drinks
Apple cider vinegar has been used for centuries as a folk remedy and is a versatile ingredient in cooking.
“When diluted in water, apple cider vinegar may help
regulate blood sugar levels and curb appetite,” said Jess.
5. Protein shakes
These can be a good meal replacement or snack if balanced with healthy ingredients.
“Protein keeps you fuller for longer, reducing the urge to overeat,” said Jess.
“Try the Warrior Protein Water for a lighter alternative with 10g of protein and less than 50 calories per serving.”
So what are the worst drinks when it comes to weight loss?
Some drinks work against your goals because they’re packed with hidden calories, sugar, or unhealthy additives.
Jess recommended avoiding the following five beverages…
1. Sugary fizzy drinks
Sugary fizzy drinks can be useful in certain situations, such as when someone has low blood sugar or needs a quick energy boost.
“But loaded with sugar and empty calories, they spike your blood
sugar, leading to crashes that trigger hunger,” Jess cautioned.
2. Energy drinks
Energy drinks may improve alertness, reaction time, and physical endurance. But the temporary boost they offer may not outweigh their cons.
“Many are packed with sugar and artificial ingredients, adding unnecessary calories,” said Jess.
3. Alcohol (especially cocktails)
Alcohol can be a double-whammy—it’s calorie-dense and lowers your inhibitions, making it easier to overeat.
“Sweet mixers and syrups make cocktails even worse,” added Jess.
4. Sweetened coffee drinks
Sweetened coffee drinks are popular because they are smooth, flavourful, and can trigger a sense of pleasure.
“But those fancy lattes and frappes can be loaded with syrups, whipped cream, and milk, turning them into calorie bombs,” said Jess.
5. Fruit juices
Even 100 per cent juice is high in natural sugars, which can quickly add up.
“You’re better off eating whole fruit for its fibre,” Jess advised.
Other tips when it comes to drinking for weight loss
Staying hydrated is essential for weight loss.
Aim for at least six to eight glasses of water daily – although your needs may vary depending on activity level, climate, and body size.
“A simple rule of thumb,” Jess said, “Is to drink half your body weight in ounces daily.
“For example, if you weigh 70 kilograms, aim for roughly 2-2.5 litres of water.
“Staying hydrated not only helps your metabolism but also prevents mistaking thirst for hunger, which can lead to overeating.”
The NHS offers some other tips if you’re looking to slim down…
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don’t skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. - Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don’t stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.